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103 Cards in this Set
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- Back
- 3rd side (hint)
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Nutrition |
The science that studies how nutrients & compounds in foods nourish and affect body functions & health |
Come on Gianna this is simple ****, man |
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What can affect health? |
chronic deficiencies, excesses, imbalances of nutrients |
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What are some chronic diseases and conditions good nutrition plays a role in reducing the risk of? |
Heart disease Cancer Stroke |
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______ could possibly prevent 1 in 5 deaths globally |
Improvement of diet |
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Essential Nutrients |
Macronutrients Micronutrients Water |
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Copius amounts of _______ is needed for daily hydration |
Water |
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Macronutrients |
energy-yielding nutrients needed in higher amounts |
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Some Macronutrients |
-Carbohydrates -Lipids (fats) -Protiens |
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Some Micronutrients |
-Vitamins -Minerals |
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Micronutrients |
Needed in Smaller amounts |
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Non-essential nutrients |
Some vitamins, some amino acids, cholesterol, phytochemicals fibers |
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Some vitamins that are non-essential are |
Vitamin K Biotin Vitamin D |
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Rap Super Bass as fast as you can until the first chorus |
Rap Super Bass as fast as you can until the first chorus |
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Whose hips don’t lie? |
Shakira Shakira |
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What nutrients provide both energy and regulate processes? |
Carbohydrates Proteins Fats |
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These are nutrients that regulate processes but DO NOT provide energy: |
Vitamins Minerals Water |
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What are the six essential nutrients? |
Carbs Proteins Fats Vitamins Minerals Water |
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Sing “Rise and Shine” |
Sing “Rise and Shine” |
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A well balanced diet includes: |
Essential nutrients from all six classes Fiber Phytochemicals |
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What is the percentage of adults overweight in the US? What percentage of overweight adults obese? |
65% overweight; 35% obese |
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What is the percentage of children overweight in the US? What percentage of overweight children are obese? |
15% of children aged 2-19 are overweight; 17% are obese |
Numbers |
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Americans living near or below _______ have much higher rates of obesity than _______ Americans |
poverty; affluent/rich |
McDonalds be cheaper than Whole Foods, you feel me? |
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Children who are food insecure... |
Are likely to be: Deficient in iron Have colds Have delayed cognitive development Be at risk for behavioral problems |
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Some factors that lead to obesity due to economic disparity |
Inconsistent meal patterns Household stress Limited access to supermarkets Convince stores/fast food restaurants |
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The disease prevention and health promotion objectives for Americans in 2020 |
Eliminate preventable disease/disability/injury/premature death Achieve health equity, improve the health of all groups Create social/physical environments that promote good health Promote quality of life, healthy development, healthy behaviors across all stages of life |
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Questions to ask before making dietary and lifestyle changes based on media reports |
“Are the results based in science?” “Was the research published in a peer-reviewed journal?” “Is the authoritative person talking about the research qualified?” |
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The scientific method (which ensures sound nutrition) |
Step 1: observe, formulate a hypothesis Step 2: conduct an experiment to test the hypothesis Step 3: share findings in a peer-reviewed journal |
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Observational Research |
involves looking at factors in two or more groups of subjects to see if there is a relationship to certain health outcomes |
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Epidemiological Research |
study of populations of people |
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Controlled Experiments involve... |
An experimental group and control groupa |
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What a registered dietitian (RD) has... |
-bachelors in Dietetics -1,200 hours internship experience -Passed federal registration exam |
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A Public Health Nutritionist has...q |
A degree in nutrition, but is not a registered dietitian |
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A Licensed dietition nutritionist (LDN) has...a |
Been licensed by state licensing agencies |
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A Nutritionist has...10 |
taken a few or no accredited courses in nutrition |
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10 Questions to consider when viewing a health-related website |
1. Who runs the site? 2. Who pays for the site? 3. What is the purpose of the site? 4. Where does the information come from? 5. What is the basis of the information? 6. Is the information reviewed? 7. How current is the information? 8. How does the site choose links to other sites? 9. How does the site handle personal information? 10. How does the site manage interactions with visitors? |
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Key principles of healthy eating |
Balance Variety Moderation |
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Estimated Energy Requirement (EER) |
Amount if daily energy needed to maintain healthy body weight and meet energy needs Takes into account age, gender, height, weight, and activity level |
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The Dietary Guidelines for Americans |
reflect the most current nutrition and physical activity recommendations Set by the USDA and Department of Health and Human Services |
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How often The Dietary Guidelines for Americans is updated |
Every five years |
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What a healthy Eating Pattern Includes |
Fruits Vegetables Protein Dairy Grains Oils |
6 food groups |
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What a healthy Eating Pattern Limits |
Saturated/Trans Fats Added Sugars Sodium |
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MyPlate/ChooseMyPlate.gov |
The most recent food guidance for Americans, released by the USDA in 2011 |
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What food group you should eat the most of |
Vegetables |
It green, baby |
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The food group you should eat the least of |
Oil |
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Portion |
The amount of food eaten in one sitting |
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Serving Size |
A standard amount of food that allows for consistency and helps consumer match dietary guidelines |
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Undernutrition |
state of inadequate nutrition |
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What the FDA mandates that every Food Label have |
Name of food Net weight Name and address of manufacturer or distributor List of ingredients Nutrition facts panel |
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Functional Foods |
Have a positive effect on health beyond providing basic nutrients |
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Zoochemicals |
Compounds in animal food products that benefit health (ex: omega-3 fatty acids in fish) |
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What are the 3 macronutrients? |
Carbohydrates Fat Protein |
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Where are carbohydrates found primarily? |
Im: Grains Vegetables Fruits Nuts Legumes |
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The most desirable form of energy for body |
Carbohydrates that end with (-ose). Ex: glucose |
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Name the two hosts of MTV’s Catfish |
Nev and Max |
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Simple carbohydrates |
Monosaccharides and disaccharides |
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Complex carbohydratesin |
Polysaccharides (Ex: Starch Fiber Glycogen) |
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Insulin definition |
Released by the pancreas in response to high blood glucose |
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Overnutritionmal |
excess nutrients and/or calories in diet |
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What does insulin allow? |
Allows glucose into cells |
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Remaining glucose in the body |
Is converted to fat |
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Fiber is |
A nondigestible polysaccharide (ex: cellulose) |
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Two major types of fuber |
Dietary Fiber, Functional Fiber |
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Dietary Fiber |
Naturally found in foods |
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Functional Fiber |
Added to food |
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Total Fiber is |
Dietary fiber + Functional Fiber |
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Soluable Fiber |
Dissolves in water and is fermented by intestinal bacteria |
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Insoluble Fiber |
“Bulking cellulose” Moves more rapidly through the GI tract, laxative effect |
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What fiber intake helps you avoid a risk of |
Constipation Diabetes mellitus Obesity Heart Disease |
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Malnourished |
long-term outcome of consuming a diet that doesn’t meet nutrient needs |
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Malnourishment can come from |
Both under- and overnutrition |
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Dietary Reference Intakes (DRI) |
tell you how much of each nutrient you need to consume to Maintain good health Prevent chronic diseases Avoid unhealthy excesses |
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The Estimated Average Requirement (EAR) |
average amount of a nutrient known to meet the needs of 50 percent of individuals of same age and gender starting point |
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The Recommended Daily Allowance (RDA) |
The average amount of a nutrient estimated to meet the needs of nearly all individuals (97 to 98 percent) |
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The Adequate Intake (AI) |
Average daily intake level assumed to be adequate. Used when EAR and RDA are insufficent |
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The Tolerable Upper Intake Level (UL) |
The highest amount of a nutrient that if consumed daily intake is likely to pose no health risks. Do not exceed this amount on a daily basis! Consuming an amount higher than the UL daily can cause toxicity |
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How much fiber DO you need per day? |
14 grams over 1,000 calories |
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Added sugars are added by |
Added by manufacturers; Are often “empty calories” |
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Synthetic sweetener added to our food supply in copious amounts |
High Fructose Corn Syrup (HFCS) |
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Lipids |
Category of compounds containing carbon, hydrogen and oxygen that are hydrophobic |
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Fat |
The common name for just one type of lipid, aka a triglyceride |
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Why we need fats in the body |
Energy storage Insulation Transport of proteins in blood Cell membrane structure Foundation of hormones |
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Three types of lipids |
Triglycerides Phospholipids (fatty acids) Sterols (like cholesterol) |
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Transport fat through the lymph and blood |
Lipoproteins |
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LDL (“bad” cholesterol) |
Deposits cholesterol on walls of arteries |
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HDL (“good” cholesterol) |
removes cholesterol from body and deliver to liver for excretion |
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The essential fatty acids that help maintain healthy cells |
Linoleic acid Alpha-Linolenic Acid |
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What are the 3 types of grains? |
Refined grains Enriched grains Whole grain foods |
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You should consume less than ____% of your calories from saturated fats |
10% |
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Trans fats |
Created by food manufacturers Are the most dangerous fat for heart health |
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The traditional diet of the ____________ is associated with lower risk of heart disease and cancer |
The Mediterranean region |
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Proteins |
The predominant structural and functional materials in every cell. Also contain nitrogen! |
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9 essential amino acids11 |
Cannot be made by the body |
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11 nonessential amino acids |
Can be synthesized in the body from other amino acids |
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Amino acids |
Can be broken down and: burned for energy, Stored as fat, Made in glucose |
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What you gonna do today? |
Ace a Nut Health exam! |
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Refined grains |
Contains some vitamin B vitamins Iron Phytochemicals |
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Enriched grains |
B vitamins and iron added to restore some of the nutrition m |
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Whole grain foods |
Contain all three parts of kernel (ex: brown rice) |
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Lactose |
The principle carbohydrate found in dairy products |
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Where are naturally occurring sugars found |
Found in fruits and dairy |
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Lactose Intolerant |
When lactose maldigestion results in negative side effects. When the enzyme LACTASE cannot digest lactose properly |
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Lactose is the _______ naturally found in dairy |
Sugar |
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Nutrient denseadd |
Provides more nutrition per bite |
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